WEIGHT LOSS DO’S AND DON’TS CHECKLIST
Ready to tackle those extra pounds? Start with a plan. The more you prepare for your weight loss journey, the more
successful you’ll likely be. Follow these “do’s” and “don’ts” to get started.
DO’S
KEEP A FOOD DIARY EAT SOME FAT
People often underestimate how much they eat Healthy fats, like Omega-3 and Omega-6, help
in a day. Write down what you you burn body fat while maintaining muscle.
eat and when you eat it to account for all meals, They’ll make you feel fuller and may reduce your
snacks, drinks, and desserts. absorption of carbohydrates.
DRINK PLENTY OF WATER WATCH YOUR PORTION SIZE
Drink at least 6 glasses per day to stay hydrated, Eat less at mealtime or try eating smaller meals
feel full, and increase the rate at which you burn throughout the day. Fruits and vegetables should
calories. fill half your plate, with grains and protein on the
other half.
MAKE A MEAL PLAN SLEEP BETTER
Create a menu of healthy foods for the week. A good 7 – 8 hours of sleep helps regulate your
Take it with you when you shop, and only appetite hormones, so you recognize when you’re
purchase items on the list so you stick to it. full. Lack of sleep can decrease your metabolism.
EAT FIBER EXERCISE
Keep your gut healthy and burn more belly Regular physical exercise is imperative for weight
fat with plenty of fiber. Find it in almonds, loss success. It burns calories and increases lean
flaxseed, and veggies. body mass to rev up your metabolism.
SCRAP JUNK FOOD FOR HEALTHY ADD VARIETY
FOOD Find a wide range of healthy recipes and foods to
Swap potato chips for popcorn and bacon try. Sticking with the same few foods can get
burgers for grilled salmon. Fill your plate with boring and may drive you to make unhealthy
veggies, whole grains, and lean meats to choices.
increase your metabolism and stabilize your
blood pressure.
DON’TS
STARVE YOURSELF EAT WHEN YOU’RE NOT HUNGRY
You need to eat to lose weight. When you don’t, Check in with yourself before you reach for a
your metabolism slows down and your body snack. Are you really hungry, or are you just
starts to preserve energy in the form of sugars, bored, tired, frustrated, or anxious? Start to
fats, and glucose—the very things you’re trying understand emotional eating.
to burn.
DEPRIVE YOURSELF SKIP BREAKFAST
Deprivation leads to craving-induced binge Eating breakfast fills you up and gets your
eating, which can damage your metabolism. metabolism going, so you won’t be hungry later in
Remember the rule of moderation. the day. It is the most important meal of the day.
EXPECT A QUICK FIX FOCUS ONLY ON CALORIES
Losing weight and keeping it off requires a Cutting calories is important to weight loss, but so
lifestyle change. That takes time and is eating healthy. Make sure you eat enough
commitment. Ease into a plan and allow complex carbohydrates and protein to generate
yourself some “free” meals or snacks of your energy and build muscle.
choice to keep you motivated.
DRINK TOO MUCH ALCOHOL GIVE IN TO TEMPTATION
Alcoholic drinks are high in calories, reduce Get rid of sweets, chips, ice cream, and anything
nutrient absorption, and can slow down else in your fridge and cupboard so you don’t eat
metabolism. Limit your daily and weekly it just because it’s there.
intake.
EAT SUGAR, REFINED COMPARE YOURSELF WITH
CARBOHYDRATES, AND OTHERS
PROCESSED FOOD Losing weight with a friend or group can be
These calorie-dense foods have little nutritional hugely supportive, as long as you don’t make it a
value and may end up making you feel hungrier. competition. Judge your progress over time, not
Choose fruits, veggies, and whole grains compared to another.
instead.
